Apr 21, 2010

Posted by in Beginner's Bodyweight Workouts, Beginner's Corner, Body Weight Workouts, Workouts | 6 Comments

Bodyweight Booty Burn

Hi everyone,
I left my kettlebells at home today because I fancied doing something different. So today’s workout was a 20 minute bodyweight killer! I forgot just how challenging bodyweight routines can be.  This workout targets legs and glutes, and has plenty of cardio, making it great for fat loss and toning of the legs and bum.

So, the workout today has 6 exercises per round and the aim is to complete 4 rounds. I set my Gymboss Interval Timer for 24 cycles of 20 seconds rest and 30 seconds max effort. It was tough, but worth it!

The exercises are as follows:

  1. Reverse Lunge with Kick (right)
  2. Reverse Lunge with Kick (left)
  3. 1/2 Burpees with Push-ups
  4. Squat and Holds
  5. Plank Climbers
  6. Squat Jump Jumps

Now repeat 3 more times.

See you soon.

Marianne



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6 Comments

  1. Gwen Lehmkuhl, RKC says:
    April 21, 2010 at 9:59 pm

    NICE! luv the bodyweight workouts. No excuses for anyone, right? ;o)

    reply
  2. Edel says:
    April 24, 2011 at 9:42 pm

    Hi, your website was recommended to me – loving it so far ;-) I have a quick question for you though. If I am doing resistance training every day (I alternate between chest, shoulders & triceps one day, legs & butt, back, and biceps & forearms the next day) can I still do these body weight exercises every day or would they interfere with my muscle recovery?
    thanks

    reply
    • Marianne says:
      April 24, 2011 at 10:02 pm

      Hi Edel, thanks for stopping by :)

      The answer to your question really depends on your own recovery rate. If you feel up to it then adding some faster paced “lighter” body weight exercises to the workout is a great way to increase intensity and work the muscles in different ways. It will add a new dimension to your training. If you give your muscles time AFTER workouts to rest and repair, then you should be fine. Best advice here is listen to your body.

      Also consider a full body workout day to add another twist to your week – Like most of my “Mix N Match” workouts, they use a bit of everything, working on full body conditioning. Plus adding a new element will keep your training and motivation fresh and fun :D

      Hope this helps

      Marianne

      reply
      • Edel says:
        April 24, 2011 at 10:36 pm

        That’s great, thanks Marianne, appreciate the quick (and helpful) reply! Looking forward to working my way through your workouts!

        reply
  3. lori says:
    September 21, 2011 at 7:35 am

    Just found your site, and I love it!! Have been searching here for hours, and maybe I missed it, but is there a guide on how to use the workouts? I am a beginner and I was wondering if you can give suggestions on when to do the workouts? How many days a week should I be doing these? Is this all you do? Do you do any extra stuff? Thanks so much!!

    reply
    • Marianne says:
      September 21, 2011 at 7:21 pm

      Hey Lori, welcome to my site :)

      As a beginner I would recommend training 3-4 times per week. Choose a 3 workouts from the beginner’s section (a body weight one, a KB one and a mix n match one). Review the exercise tutorials and then maybe do a workout Mon, Wed, Friday until you get good at the exercises before increasing the intensity and weights that you use. I am not sure if you have Kettlebells, but you can certainly make use of the body weight workouts and progress your strength using them. Since you are a beginner, you will see good progress. Depending on your goals you can add in additional weight training eventually and on your rest days, you can still do some active recovery stuff, like hiking, a run, cycle, swim, yoga etc etc!

      For me I train with my workouts about 2 or 3 times per week (depending on work) and then I TRY to aim for 1 or 2 heavy lifting days in the gym. I did cardio today for the 1st time in about a year LOL! So you can see that traditional cardio is not necessary to achieve all fitness goals, but it is good for cardiovascular health. Besides most of my workouts are interval based and will condition your body. That’s is about all I have time for to be honest. If I had extra time I would definitely choose yoga to improve my flexibility and help me relax :)

      You have just given me a great idea for a new post for the “Beginner’s Corner” – where to start, how to start and FAQs :)

      Have a great day!

      reply

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